Category: Richmond, VA

  • Old School Party Games

    13 HIM’s joined YHC on his birthday for a little fun and excitement. YHC decided to bring back some old school party games for this celebration. The PAX departed at 530 with a twinkle in their eye eager to see what YHC would come up with.

    Warm Up:

    Mozey down to the track and jog 1 lap, then circle up. There was a bit of concern that YHC had a long run in store, but fears were calmed. Warm up exercises included Side Straddle Hops, Don Q’s, Windmills, Cherry Pickers, Merkins, LBC’s and Freddie Mercury’s. YHC nailed the counting despite the attempted sabotage. Off to the field for

    Duck Duck Goose: For the exercise, PAX circled up and as the person was walking/ducking around the circle, PAX performed squats. Per the original children’s game, once the person walking/ducking Goosed someone, a chase would ensue around the circle back to the original spot. Round 2, PAX held plank while the game of Duck Duck Goose went on. Two observations, 1) Oyster is deceptively fast 2) Darkness made this game a little difficult.

    Three Legged Race: This game was repurposed into a traditional triple check with one runner, one merkins, one WWII’s. Once completed, we mozeyed to the tennis courts.

    Sack Race: Very simple, make believe you have a sack and broad jump across the tennis courts. This led to

    Relay Race: Sprints back and forth across the tennis court with the losing team assigned 5 burpees. Both teams were winners or losers and the entire PAX completed the burpees. From here, we mozeyed to the bottom of the hill for…

    Red Light/Green Light: 4 rounds of red light / green light starting with lunges, 50% jog, 75% job and then a 100% sprint. There was a little time remaining and YHC thought he’d have the chance for 1 more 100% sprint, but sensing a slight mutiny we headed back to the flag for 46 WWII’s on your own until time was called.

    Numberrama / Namearama and YHC took us out in prayer.

    I am thankful for your friendship and the laughs that we have shared. Thanks for letting me lead!

    Announcements:

    • Prayers for Honeymoon and his father.
    • Happy hour at The Veil. Check Slack for details.

  • OFW

    Ten box hunters gathered, in shorts only of course, for today’s super creative First Watch Q. After Handshake and Marv rolled into their positions, we took a short lap around the lot before COP.

    COP

    • DQ x10
    • Arm Circles x15
    • SSH x20
    • Hillbillies x15
    • Mountain Climbers x10
    • Scorpions x10
    • Inverted Scorpions x10
    • LBCs x20

    The Thang

    Short mosey to the near corner for some fresh air and instructions. 4 corners with 5x burpees, 10x dips, 15x jump squats, 20x WWIIs. Bear crawl the shorts and bernie the lengths. Repeato.

    Medium mosey through the carpool lane and settle on the back side of the church for medium sized 4 corners. 10x burpees, 20x merkins, 30x Lt Dans, 40x 2 count flutters. Run length 1, karaoke 2, bernie 3, karaoke 4. Repeato with squats instead of Lt Dans.

    Short mosey to the northeast corner and settle for large 4 corners. 20x burpees, 40x CDDs, 60x humpers, 80x LBCs. Run to the corner of river & ridge, carpool entrance, northwest corner, northeast corner.

    One burpee then mosey to the traditional COP area for Mary which included HTH, Freddie Mercuries, Reverse Crunches, Dying Cockroaches, APD, right leg high APD, left leg high APD. BTTVSF where Marv improved to take us out.

    Announcements

    • 10/29 beer mile @ Faceplant’s
    • Clydesdale shirts for sale only for the mega chungus in the group. Handshake was first to order.
    • Call your parents for no reason

    Moleskin

    No overshare this week but the overflatulence award goes to the entire PAX whose GI apparently doesn’t adjust well to the cold weather. Multiple stains ensued.

    Marv was the second to last to leave the parking lot and head east. YHC believes that Marv almost went left of the median on ridge, quickly adjusted, barely missed the sign, then scurried home. Only Marv, who likely won’t read this backblast, can confirm or deny.

    I enjoyed it fellas. Splinter’s 195159th Q out, but who’s counting.

  • Running in circles

    A lucky seven came out Wednesday morning for some running and boot camp. In the seven we had a guest, Mr. Mom, from F3 First State/Delaware who came out for a boot camp and got some unexpected running.

    We moseyed to Short Pump Park for some warmups of SSH, IW, Hillbillies, Freddie’s, Flutters and LBCs. Then headed to the inner circle for 4 rounds of running in circles, each ending with two exercises. First time was bear crawls and 15 merkins, then crab walks and 30 WWIIs, then lunges and 45 squats and finally with broad jump burpees with an Al Gore waiting for the six.

    After some heavy breathing, we ran to the SPES bus loop for some partner exercises: timer ran the loop, partner did hand release merkins (2 rounds), LBCs (2 rounds). There was some surprise by the Pax that this bus loop existed.

    The group then moseyed through the car dealership and headed back to the flag. We ran the Pocahontas bus loop to get to 3 miles and then did a little Mary: crunchy frogs, flutters & LBCs. COT and YHC took us out.

    It was a beautiful morning and it is always great to have visitors. Having seven at WTH was awesome and hopefully we can keep this up as it gets colder.

    Announcements: Happy Hour this Thursday, 5PM Veil Forest Hill. Beer Mile 10/29. November will have the Turkey Trot and Black Friday Loops. See Slack for details.

  • DaVille Early Bird

    YHC had some feedback that a 5am start for Monday’s workout was in order and may attract some brothers that have not posted for awhile. So roll up to a dark Atlee High school parking lot prior to 5am…post the flag two more roll in and pop, lights are on a 5am sharp…we are ready to roll and here is what went down:

    COP

    We mosey to the East Entrance of the High school to ensure any late comers may be picked up later in the workout. We circle up for 20 SSH, 10 Helicopters, 15 arm circles, (10small and 5 big) reverso, 10 DQ’s, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 4ct Gas Pumps, 10 LBC’s 20 merkins. We are ready to roll.

    THANG

    Triple Check #1

    YHC had 20# kettle bell for shoulder lateral raise, 30 # KB for squats and 3rd partner ran to second island in parking lot and back as the timer. We rotate through for 3 sets for a triple check.

    Triple Check #2

    P1 – Uses Bands to perform curls(50 Lb Band) , P2 – Donkey Kicks and P3 – runs to second island and back as the timer. We rotate through for 1 set and repeat 2 more times for a triple check.

    11’s

    Mosey to the parking lot spaces start on one side with 10 squats, lunge to the opposite space 1 merkin, bernie saunders back to start for 9 squats, lunge to opposite side for 2 merkins…continue until 1 squat and 10 merkins.

    Mosey back to flag for 1 minute of stretching and wrap up this workout at 5:45am.

    COT

    Numberama, namerama, YHC took us out in prayer.

    Moleskin

    YHC was hoping to see more interest with an early start as we have some of the DaVille PAX expressing that an earlier start would allow them to take care of the family getting ready for school/work and get a workout in. We will try this out once a month for awhile to see the interest, maybe with a coffeteria after would get more interest too…look for a preblast in the near future for DaVille Early Bird workout.

    It was an honor to lead this one and look forward to seeing you in the gloom, cheers…CB!

  • Too Early for Merkin Challenge?

    Brisk morning with 8 warriors ready to hit the ground running YHC 2nd VQ, as Handshake put it, argued if Hot Potatoes counted, no conclusion. Clock struck 5:30 and heres what went to down:

    Mosey to the front of school for COP:

    • SSH
    • Touch your toes, center, left, and right
    • Cherry Pickers
    • Reach for the Stars
    • Helicopters
    • Arm Circles small/big and reverso
    • APDs
    • WWII (on your on in cadence)
    • Scorpion Kicks
    • Merkins

    The Thang:

    Mosey to the bus loop grab a pole and hold 6 inches while we rotate to the end, timer did 5 pole smokers and ran to the next available pole and so on.

    Mosey to the basketball court back of school, watch your step for the raise concrete pad, nice recovery from Pigskins trip, its like he practiced for it and kept going. Split into 2 groups with 3 sets of exercises: 19 Squats, 86 LBCs and 36 Merkins in honor of YHC Birthday yesterday. The exercises were the timer and other group ran to far end of the court and back.

    Mosey to the larger court area for a Dora. Exercises where 100 Merkins, 200 Donkey Kicks and/or Squats and 300 LBCs. Timer ran to the far end of the court and back.

    Time for who can last the longest with a Balls to the Walls and Australian Mountain climbers, Pigskin won. Wrapped up with a people’s chair arm stretch to the sky and ankles, knees, and shoulder taps in cadence.

    Mosey to the large parking lot at side of school, line up on parking space lunge every 2 spaces and complete 2 squats and slowesy on the return with 10 merkins every 2 spaces.

    BTTF: circle up for a Mary of APDs, Flutter Kicks and WWII (truly on your on this time) to wrap up.

    Thanks for the opportunity to lead this morning. YHC didn’t have much of a plan today and ended up with lots of Merkins completed and everyone knocked it out of the park, just getting everyone prepared for any upcoming Merkin challenges. Really enjoyed leading and YHC will make more of an effort to sign up on Q sheet more frequently. Appreciated the mumble chatter mixed in with all the counting. Look forward to leading again soon. Attila took us out.

    Announcements:

    Beer Mile and Clydesdale shirt Pre-Order – See Slack

  • We Need More Construction Sites

    3 Runners, 2 Ruckers, and one 4-legged friend set out from Atlee HS. Mr. Holland quickly realized he was too old for the moshing he had done and dropped out. Opus and YHC continued on the planned route. Thank you to YHC’s Garmin for avoiding any wrong turns on the farmhouse loop. Opus and YHC covered a bit more than 4 miles. Yardsale, No Idea, and Hershey covered about 4.5. Names, numbers, and Yardsale took us out.

    This was a tough running morning. We seem to be down to a skeleton crew these days. It is good to see what has become a core group again today, and maybe some former regulars will be able to rejoin us. I hope Mr. Holland’s rib injury does not keep him on the IR too long. As I plan future routes, I will also try to be mindful of the location of active constructions sites.

  • Dogs are Smarter than People

    Fourteen able-bodied athletes, plus one four-legged friend with boundless energy, gathered in the cool bowl for this week’s Spider Run. Only one noticeable ‘sigh’ from the PAX when instructions began at 0529. They were…

    Route

    • Head west and do a lap around the lake
    • 5s go east first and touch UR drive before doubling back and doing the loop
    • 6s go up and touch the parking lot by the baseball field before doubling back and finishing the loop
    • Most of us (sorry Hitch and Thugs) meandered back to the base of Towana & Roselawn for some nestling and hugging
    • 4 intervals up Roselawn (Singer’s choice)
    • 4 intervals up Towana (Singer’s demise)
    • 1 interval up Roselawn (Singer’s showcase)
    • 1 interval up Towana (TYA’s triumph)

    BTTVSF where YHC took us out.

    Announcements

    • Forest Hill Loops on Black Friday. 7am start. Beat TYA and get a used pair of short running shorts.
    • Turkey Trot on the Tuesday before Thanksgiving. 6.2 miles around UR. Plan your start time accordingly.
    • Lots of individuals celebrating F3 anniversaries. Be on the lookout for someone with a 4 year coming up, and a potential week of Qs.
    • Prayers for Shawn Hogan family.

    Moleskin

    In YHCs mind, there were far fewer sighs and far greater enthusiasm for intervals than there have ever been. Considering we only do them 3-4 times a year, everyone should love them. Sippy’s proclamation that Roselawn was ‘shallower’ only offered modest reprieve.

    Fourteen dudes and un perro must have been enough to keep the hat thief at bay this AM. No sign of the flighted kleptomaniac but there was one very considerate 545am Uber driver.

    Enjoy the day fellas.

    Splinter.

  • A Little Something for Everyone

    Twelve HIM joined YHC this morning for a beatdown that went something like this….

    Mosey to basketball court for COP: SSHs, Cherry Pickers, Ukrainian Soldiers, Imperial Walkers, LBCs, Merkins, Hello Dollies, Tricep Extensions (this one was a crowd pleaser)

    Sharks and Minnows: Minnows line up along the fence and attempts to cross the court without being tagged by a shark (just YHC to start). If you get tagged, perform 10 merkins and become a shark on the next go around. Each round consisted of a different animal walk….Crab Walk, Bear Crawl, and Duck Walk. It goes without saying that Snuff has got some mad animal skills.

    Mosey to back parking lot for Triple Check: Pole smokers, American Hammers, and a run around the parking lot.

    Bearpees: We did two rounds of this. Cross the parking lot with 4 count bear crawl and 1 burpee. Cross it again with 8 count bear crawl and 2 burpees.

    BTTF for 4 MOM: Flutter kicks, FMs, Rosalitas, APDs.

    Numbers, Names, Announcements, Prayer Requests, Florence took us out.

    Announcement: Happy Hour Thursday at the Veil Forest Hill, 6-8, family friendly.

    Prayers for Doozy’s shoulder recovery. There was another prayer request and it has slipped YHCs mind…please put it in the chat.

    NMS: After a week long hiatus due to travel and exciting work conferences, YHC was ready to be back out in the gloom. In fact, YHC put his name on the Q sheet weeks ago because he knew he’d need the push to get back at it after being gone. Strong work by everyone this morning. As noted above, Snuff does animal moves like a ninja. Honorable mention should go to DTH and Florence, who also did well in evading being tagged. Bearpees is one of YHCs favorites….am I alone in this?

    As always, thanks for humoring me and letting me lead. Have a great Tuesday! Peace!

  • Same cast of characters

    4 now Punisher regulars, some would say beautiful, found a brief pocket of sun to enjoy. We did:

    COP: SSH, Don Qs, Hillbillies, Merkins, Flutterkicks, Scorpion kicks. Mosey to back soccer field for 4 corners: 10 Burpees, 20 Merkins, 30 WWIIs, 40 Jump squats. Mosey over to swings and partner up. 1 man does Swinger Merkins while other does WWIIS as the timer. Swinger Merkins are feet up in the swing, kick your legs in at top of Merkin. 3 rounds. Mosey over to cover benches: 4 rounds of 30 Dips and 10 Step ups.

    Over to soccer field: Bear crawl across, lunge back, crab walk, then side lunge with exercises at each end. One more round of Swinger Merkins then over to front of school. 3 rounds of partner runs while other does B2W and Donkey kicks (for Whitesnake). Finish with 3 min of Mary and Ring of fire.

    Announcements: Beer Mile

    NMS: Mumblechatter was focused on dark days, pre-big data of Mar 2017 and with EF Hutton hitting 7 years we were giving Whitesnake some F3RVA history. The Swinger Merkins were a hit, not Block the Plank popular, but fun.

  • Get a late pass..

    Oops, forgot to do a Backblast in a timely manner and my phone is not cooperating so this will be short – we did some COP, we did a baseball diamond Beast, and then a modified Dora. It was awesome.